Har_gung

DIET PROGRAM

Added 2025-02-07 12:25:21 +0000 UTC

I first stepped into a gym during my high school days. I was self-conscious, wearing my school uniform and feeling out of place. However, as time passed, I grew more comfortable. I even tried inviting my school friends to join me, but they weren't interested in working out.

1. GYM

My gym habit persisted for over 10 years, and I continued to work out alone. However, by 2024, I started feeling bored and unmotivated. I decided to look for a new gym and a personal trainer, thinking I needed an extra push. In late September 2024, I finally found a new gym and a personal trainer.

It's not easy to find a personal trainer who is genuinely committed to helping you achieve your goals. I'm lucky to have found a PT who is dedicated to supporting their clients. My goal is to get fit and look good. This photo is from my second week of training with my PT. Be warned: the workouts are intense! I've felt exhausted, nauseous, and even lightheaded at times.

The workout program evolves monthly, varying from moderate to high intensity! After a month of training, I began adhering to a diet plan tailored by my PT, complete with a personalized meal plan.

I train 4-5 times a week, usually on Mondays, Tuesdays, Thursdays, Fridays, and Saturdays. My Saturday sessions often involve cardio training with Muay Thai.

My PT said it's okay to take a 2-3 week break, as long as I keep up with some form of exercise and watch what I eat. Here's a photo of me after a 3-week vacation, where I made an effort to eat relatively healthy and fit in some light workouts.

By the end of December, with a stricter diet and more intense workouts, I saw significant improvements by the end of December.

Here's my latest photo from January, after about 5 months of training with my PT. The best part? My diet wasn't overly restrictive, so I could still enjoy my favorite foods.

Notes:

- Before working with my PT, my body count was 77-78 kg and now I'm at 75 kg. However my body composition has changed significantly. I've lost fat and water weight and gained muscle mass. So don't focus too much on weight but rather on body composition.

- Initially, my diet was very strict with no salt allowed at all. However after a few months I was allowed to consume salt in moderation.

- Everyone's fitness program is different, so make sure to consult with your PT.

- Don't assume that working with a PT will make your workouts easier. It's still hard work and dedication!

2. SAUNA

My PT always reminds me to use the sauna to reduce water retention in my body. I usually spend 10-20 minutes in the sauna every day, but lately, my PT has been encouraging me to stay for 20 minutes. Besides helping with water retention, sauna sessions have many other benefits, such as relaxing my body and mind. And the best part? It leaves my skin feeling smooth and supple!

Alternative to sauna: If you don't have access to a sauna, try sunbathing with a parachute jacket. My PT recommends this 'natural sauna' hack, where you sit in the sun for 10-15 minutes a day. Choose a time that works for you, but mornings are ideal. Don't forget to protect your head and legs from the sun.

3. CARDIO

I schedule intense cardio sessions 1-2 times a week, usually on Saturdays or Sundays. I choose one of the following activities: running on the treadmill, stationary cycling, or swimming. Typically, these sessions only last 30 minutes.